Saturday WOD{2/08/14}
Main – CrossFit WOD
Warm-up
Warm-up (No Measure)
5 rounds of
“Rowling”
Rest 1 minute
*have athletes get off rower in between sets so others can use it
Weightlifting
Clean (12 min to work into a 1RM)
Metcon
Metcon (Time)
Partner Wod
100 Plate Ground-to-Overhead (45, 25)
90 Lunge Steps
80 KB Swings (53, 35)
70 Push-ups
60 Wall Balls (20, 14)
50 Box Jumps (24, 20)
*1 partner working
*15 Minute time cap
Cash-Out
Athlete’s Choice Mobility